Smart Workout Diary

Cable Front Raise Supine

The supine cable front raise is a shoulder-flexion exercise performed lying on your back while lifting a cable handle upward with relatively straight arms. It primarily trains the anterior deltoids, with assistance from the upper chest and upper-arm muscles. It can support shoulder strength and controlled overhead arm movement.

Demonstration

Cable Front Raise Supine — demonstration 1
Cable Front Raise Supine — demonstration 2

Instructions

  1. Set a low pulley and attach a straight bar or cable handle. Place a flat bench in line with the pulley so the cable pulls from behind your head when you lie down.
  2. Lie supine on the bench with your feet planted, hold the handle with an overhand grip, and begin with your arms angled back toward the pulley. Keep a slight bend in the elbows.
  3. Brace your torso and raise the handle in an arc until your arms are roughly vertical above your shoulders. Keep your wrists neutral and shoulders down away from your ears.
  4. Lower slowly along the same arc until you feel a comfortable shoulder stretch, without letting the weight stack slam. Use a light load and stop if the movement causes sharp pain.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a modest load. The long cable lever makes this movement challenging even with light resistance.
  2. Keep the elbow bend consistent; turning it into a press or a pullover changes the exercise.
  3. Control the bottom position. Do not force your arms farther back than your shoulders can move comfortably.
Exercise library